CrossFit Salzburg – Kurs
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7
5 x “walk” from PlankHold to Handstand
20 sec PlankHold
20 sec HollowHold/Rock
8 – 15
PVC Reverse Grip Dislock + Monkey Squat
PVC Shoulder Rotation + Lunge
Handstand Hold (10 min. practise of Free Standing Handstand.)
Scale as needed at your most difficult progression.
e.g.: Handstand against the wall and take one foot of the wall…
As many attempts as you want.
Score: seconds free standing = reps.
e.g.: you manage 45 seconds in a free standing Handstand your score is 45 reps.
Metcon (5 Rounds for reps)
“TABATA TOP 5”
The tabata interval is 8 x 20 sec. on 10 sec. off.
There is a 1 min. rest period inbetween stations.
-Russian Kettlebell Swings 32/24kg
-Burpees on target
-Wall Balls 20/14lbs.
This is a low score Tabata. Your lowest interval scores. Aim high and finish strong.
Scoring: *Hollow Rocks and Plank Holds score 8 points for finishing each interval.
Burpees on target: Look for a spot clearly out of reach.